Going on holiday is something that makes us feel very happy and joyful. But once you arrive at your destination, you don't feel like yourself at all: listless, headaches and an upset stomach. These are some of the symptoms of jet lag. Although jet lag is fairly harmless and temporary (2-4 days), it can seriously disrupt your holiday fun. In this blog we explain what jet lag is exactly, what symptoms come with it, how long jet lag lasts and how you can reduce or prevent the symptoms.
What is jet lag?
Jetlag is a temporary sleep-wake disorder in which your body is out of sync with the day and night schedule of your destination. This usually occurs when you cross multiple time zones in one flight. Interestingly, flying from west to east causes more complaints than the other way around, because you are flying 'against time'. For example, if you get on a plane in the morning and fly east, you may find yourself starting a new day there after a long flight, causing you to skip a night.
Our biological clock, which is regulated by our circadian rhythm, is thrown off course by this. This rhythm determines, for example, when we are hungry or thirsty and when we wake up or have to go to sleep. As soon as we skip multiple time zones, this rhythm is no longer correct and you can suffer from jet lag. Flying from north to south or vice versa usually does not cause any complaints, because you stay in the same time zone.
Symptoms of jet lag
- Daytime fatigue
- Difficulty falling asleep or staying asleep
- Headache
- Stomach and intestinal problems
- Irritability
- Concentration problems
Who suffers most from jet lag?
Anyone can get jet lag, but some people are more susceptible than others. Business travelers, pilots, and people who fly internationally frequently may be more likely to experience jet lag. Older adults may have a harder time adjusting to new time zones than younger people. People who already have trouble sleeping or have irregular sleep patterns may also be more likely to experience jet lag.
Tips for a comfortable journey
1. Get into a different time zone
Start adjusting your sleep and eating rhythm a few days before your trip. There are apps, such as the Jet Lag Rooster app, that can help you adjust your biological clock to the new time zone before you leave. Enter your travel details and the app will tell you how to adjust your rhythm.
2. Travel with a stopover
A stopover makes the transition to a new time zone less abrupt. The smaller time zone difference helps your body adjust faster, and as a bonus you see an extra destination. For example, are you flying from Amsterdam to New York? Consider a stopover in Reykjavik.
3. Mislead your brain
Set the clock on your phone or watch to the time of your destination as soon as you get on the plane. This helps you mentally prepare for the new rhythm. Try to keep the rhythm of your destination during the flight instead of that of home.
4. Use night mode on your phone/tablet/e-book
Blue light from mobile devices can keep you awake. Turning on night mode will give the screen a warmer image, making it easier to fall asleep. This will help you rest during the flight.
5. Eat like you're already on vacation
Eat at meal times that match the meal times at your destination. This will help you get into the rhythm. Avoid heavy meals just before or during the flight to prevent digestive problems.
6. Arrival time
Try to arrive at your destination during the day. This makes it easier to get into the local rhythm. Stay active and get some fresh air. Sunlight helps to stop the production of melatonin, which makes you feel more awake.
7. Acclimatize for a day
Give yourself a rest day after arrival. Don't plan any busy activities on your first day, but take the time to get used to the new environment. Take a walk, go to the beach and think about what you are going to do the next few days.
8. Power naps for new energy
If you fly west, it will be much later according to your natural rhythm. If you wake up early, take a half-hour power nap later in the day to regain your energy. If you fly east, try to go to bed at a normal time and take a power nap later in the day to catch up on your morning hours.
9. When you really can't do it anymore…
Do you feel like you really can't stay awake anymore, but according to the new time zone it's still far from bedtime? Then take a shower or go for a walk, but don't go to bed. This will help you get into the new rhythm faster.
10. Bright light
Use daylight to shift your biological clock. If you fly west, seek out as much daylight as possible in the morning and go to sleep when it gets dark. If you fly east, make sure you are outside mainly in the afternoon. If necessary, wear sunglasses in the morning to reduce the effect of daylight.
Conclusion
Jet lag can be challenging, but with the right preparation and strategies, you can minimize its impact. By adjusting your sleep habits, staying hydrated, exercising regularly, and adjusting quickly to your local schedule, you can make your trip more comfortable and enjoy your destination more.
Question for the readers
What are your best tips to prevent jetlag? Share your experiences and tips in the comments below!
